170908
CF LEMAN VICH ROOKIE A. 27-21-15-9 Wall Ball Clean and Jer INTERMEDIATE A. Back Squat 2-2-2-2-2-2-2-2-2-2 Rest 45s B. AMRAP 24 min: Row 12 Calories 12 Wall Ball 20/14lb 6 MedBall Clean 20/14lb (In teams of two, alternating tasks [...]
170907
CF LEMAN VICH ROOKIE A. 4 Rounds for time: Row 250m 12 Power Snatch Row 250m (In teams of two, I go you go format. A does 250m row, B does 250m row, A 12 snatch, B 12 Snatch, A row, B row etc.) INTERMEDIATE A. [...]
170906
CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups INTERMEDIATE Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps [...]
170905
CF LEMAN VICH ROOKIE A. 3 rounds for time: 25 Double Unders 50 Sit Ups 25 Push Ups INTERMEDIATE A. Split Jerk 3-2-1-3-2-1 Rest as needed B. AMRAP 20min: 25 Toes to Bar 50 Double Unders 15 Squat Cleans (Start Cleans at 40%1RM and increase by [...]
170903
CF LEMAN VICH ROOKIE Any workout from the ‘Endurance’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Endurance’ category of benchmarks on Beyondthewhiteboard.. CF LEMAN NYON No class for this location today / Pas de cours pour [...]
170902
CF LEMAN VICH ROOKIE A. Overhead Squat 8-8-8-8 Rest 3 min B. 21-15-9 Overhead Squats Burpee Pull Ups INTERMEDIATE A. 2 Rounds for time: 1600m Run 100 Sit Ups 100m Bear Crawl CF LEMAN NYON No class for [...]
170901
CF LEMAN VICH ROOKIE A. 5 x 3 min AMRAP repeats: Row 10 Calories 6 Power Cleans 3 Push Jerks Rest 3 min INTERMEDIATE A. Front Rack Alternating Forward Lunges 4-4-4-4 (each leg) Rest 2 min B. AMRAP 20min 10 Front Rack Alternating Forward Lunges 40/25kg [...]
170831
CF LEMAN VICH ROOKIE A. EMOM for 10min: 6 Butterfly Sit Ups 3 Toes to Bar B. EMOM for 10min: 6 Thruster 3 Handstand Push Ups INTERMEDIATE A. 3 Rounds not for time: 30s Hollow Hold 6 skin the cats (straight arm) B. 3 Rounds for [...]
170830
CF LEMAN VICH ROOKIE A. Deadlift 5-3-1-5-3-1 Rest 3 min B. 21-15-9 Deadlift Box Jump INTERMEDIATE A. Complex: 3-3-3-3-3 (Power Snatch+Snatch Balance+Squat Snatch) Rest 3 min B. 5 Rounds for time: 12 KB Snatch 24/16kg 9 One arm DB Overhead Squat 24/16kg 6 Handstand Push Ups [...]
170829
CF LEMAN VICH ROOKIE A. AMRAP 25min: Run 400m (weighted) 10 Power Cleans (heavy-ish) INTERMEDIATE A. Clean and Jerk 4-3-3-4-3-3 Rest 3 min B. 5 Rounds for time: 9 Deadlifts 100kg 9 Toes to Bar 9 Bar Facing Burpees [...]